Rye roll
GI 58 · ModerateGL 27 / 100 g6/10
Medium GI
58 GI
GL 27 per 100 g
Logi score 6/10
- Moderate fiber content
- Moderate sodium content
Rye roll has a glycemic index of 58 (Moderate).
Updated Jul 13, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
- GL 2.7 per 100 g These crackers offer a significantly lower glycemic impact (GI 10, GL 2) compared to the rye roll, making them a much better choice for blood sugar stability.
Flaxseed crackers - GL 1 per 100 g With a very low GL of 1, these flats provide a vegetable-based alternative that will cause a much smaller glucose spike than the rye roll.
Cauliflower rounds (baked, made from riced cauliflower and eggs) - GL 14 per 100 g This bread provides a meaningful reduction in glycemic load (GL 14 vs 27) while still serving as a bread-like substitute for your meal.
Chia seed bread
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
Rye roll is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
230
Calories
46 g
Carbs
7.5 g
Protein
1.5 g
Fat
per 100g
| Calories | 230 kcal |
| Carbohydrates | 46 g |
| Sugars (Total) | 2.5 g |
| Natural | 2.5 g |
| Added | 0 g |
| Fiber | 6 g |
| Soluble | 2 g |
| Insoluble | 4 g |
| Protein | 7.5 g |
| Fat | 1.5 g |
| Saturated | 0.2 g |
| Unsaturated | 1.3 g |
| Sodium | 500 mg |
Processing Level
60%
Moderate
Why this score?
- Moderate fiber content
- Lower glycemic index than white bread
- Moderate sodium content
- Processed grain product
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Rye roll?
Rye roll has a glycemic index of 58 (Moderate) and a glycemic load of 27 per 100 g.
Is Rye roll good for people with insulin resistance?
Rye roll has a medium glycemic index (58). It fits in moderation, ideally with protein or fat; a lower-load alternative is Flaxseed crackers.
How does Rye roll affect blood sugar?
Rye roll has a glycemic load of 27 per 100g, which indicates a significant impact on blood sugar levels.
Check Rye roll in the Logi app, with your portion.
